* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

WOD:

1) Front Squat: 1 Reps Every 1:00 x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/25/16 for loading.

2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets

This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other.

3) 15-12-9 – AQAP:

Power Cleans 115/75

Burpee Lateral Bar Hop

400m Run

Extra Work:

4) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all 15 reps on 1 leg before switching to the other side. Add load if able.

5) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE